How To Fix Flat Feet

Flat feet might seem like a minor inconvenience, but having them can significantly impact how your body feels and moves. Whether you’ve had flat feet for years or developed them recently, they can contribute to foot pain, knee discomfort, and even back pain. 

If you’re struggling with any of these issues it’s time to look at your foundation–your feet.

Read on for more information about flat feet, how to strengthen them, and reduce your pain.

How to Fix Flat Feet and Improve Foot Support

While completely reshaping your foot structure isn’t always possible, there are some easy ways to strengthen your feet, improve their support, and reduce pain.

1. Strengthen Your Foot Muscles with Targeted Exercises

One of the best ways to support your arches is to strengthen the muscles in your feet and lower legs. Try these simple exercises:

• Toe Curls – Place a towel on the floor and use your toes to scrunch it toward you. This helps strengthen your foot’s muscles.
• Arch Lifts – While standing, try to lift your arches without curling your toes. Hold for a few seconds and repeat.
• Heel Raises – Stand on your toes, lift your heels, and slowly lower them back down. This strengthens the muscles that support your arches.
• Toe Spreads – Spread your toes apart as wide as possible and hold for a few seconds. This improves foot stability.

Doing these exercises daily can help improve foot strength and stability over time.

2. Wear Quality Footwear

If you have flat feet, not all shoes are created equal. Avoid unsupportive footwear like flip-flops, high heels, or flimsy sneakers, as they lack the structure needed to support your arches. Instead, look for shoes with:

• Firm arch support
• A cushioned sole for shock absorption
• A deep heel cup for stability
• A wide toe box to allow natural toe spread

Custom orthopedic shoes or over-the-counter arch-support inserts can also help. These provide additional stability and keep your feet properly aligned, reducing strain on your ankles, knees, and lower back.

If you’ve chosen an ergonomic workstation or have a standing desk, quality footwear is crucial!

3. Chiropractic Adjustments for Better Alignment

Since flat feet affect your entire posture, chiropractic adjustments can be an important part of your treatment plan. Misalignments in your spine, hips, and knees are often from poor foot muscles, and chiropractic care helps restore balance throughout your body.

At Oviedo Chiropractic, we assess how flat feet are impacting your alignment and provide targeted adjustments to relieve strain, improve posture, and reduce pain. Chiropractic care can also help improve mobility and flexibility, making everyday movements feel more natural and comfortable.

4. Stretch and Strengthen Your Calves

Tight calf muscles can contribute to flat feet by pulling on your arches. Stretching your calves regularly can help reduce tension and improve foot flexibility.

Try these easy stretches:

• Wall Calf Stretch – Stand facing a wall, place your hands on it, and step one foot back. Keep your back heel down and press forward slightly. Hold for 20–30 seconds.
• Seated Towel Stretch – Sit with your legs extended, loop a towel around your foot, and gently pull back. Hold for 15–20 seconds.

Performing these stretches daily can help relieve strain and improve your overall foot function.

5. Maintain a Healthy Weight

Excess weight puts additional stress on your feet, causing them to flatten even more over time. Maintaining a healthy weight can reduce strain and help prevent further complications.

Can Flat Feet Cause Back Pain?

Yes! Flat feet are one of the most overlooked causes of back pain and nerve pain. Your feet are the foundation of your body’s alignment, and when that foundation is unstable, the effects can travel upward.

Flat feet cause the arches of your feet to collapse, leading to overpronation (when your feet roll inward too much while walking). This disrupts your body’s natural alignment and forces your ankles, knees, hips, and lower back to compensate for the lack of support. Over time, this strain can result in discomfort and chronic pain in these areas.

Think of your feet like the foundation of a house. If the foundation shifts, the entire structure above it can be affected. The same goes for your body—when your feet don’t provide the right support, the stress moves up your legs and spine, creating pain and discomfort.

Signs That Flat Feet Are Affecting Your Health

Not sure if your flat feet are causing problems? Here are some common symptoms to watch for:

• Foot pain or fatigue – especially in the arches and heels
• Ankle instability – frequent rolling or wobbling of the ankles
• Knee pain – caused by misalignment in the legs
• Hip discomfort – due to overcompensation in posture
• Lower back pain – from improper weight distribution and shock absorption
• Poor posture – slouching or uneven weight distribution when standing or walking

If you notice any of these signs, addressing your flat feet may be the key to improving your overall health and comfort.

When to See a Chiropractor for Flat Feet Pain

If you’re experiencing chronic foot, knee, or back pain, it’s time to seek professional care. While exercises and proper footwear can help, chiropractic care provides a holistic approach to addressing pain caused by flat feet.

At Oviedo Chiropractic, we assess your posture, gait, and spinal alignment to determine the best course of action. We also offer custom orthotics using a foot leveler in our office. Our goal is to reduce pain, improve mobility, and help you feel your best—starting from the ground up.

Don’t let flat feet hold you back. Schedule an appointment with us today and take the first step toward pain-free movement!